Narrow Grip Hack Squat
The narrow grip hack squat is a machine squat variation performed with feet close together, placing greater emphasis on the outer quadriceps. The restricted stance increases the VMO and lateral quad activation compared to a standard wide stance hack squat.
How to do it
- Position yourself on a hack squat machine with a narrow foot stance, feet together or close.
- Toes should face forward or slightly outward.
- Disengage the safety and lower the sled by bending your knees until your thighs are parallel to the footplate.
- Drive through your heels to extend your legs back to the starting position without locking your knees.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet close together and flat on the footplate.
- Press your lower back firmly against the back pad.
- Lower the sled smoothly until your thighs reach parallel.
- Drive through your heels to return without locking your knees.
Breathing: Inhale deeply as you lower the sled in a controlled manner, and exhale steadily as you push back up to the starting position.
Common mistakes
- Lifting your heels off the platform, which shifts pressure away from your quads and places unwanted stress on your toes and knees.
- Allowing your knees to cave inward, which reduces muscle engagement and compromises joint safety.
- Going too deep too fast, which can cause your lower back to round off the back pad and strain your spine.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or unusual discomfort in your knees, ease off and choose a gentler leg exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a narrow grip instead of a wide stance?
A narrow stance places more emphasis on your outer quadriceps and the tear-drop muscle above your knee.
Should I lock my knees at the top?
No, keep a soft bend in your knees at the top of the movement to keep constant tension on your leg muscles and protect your joints.
What should I do if I feel this in my knees?
Ensure your feet are positioned correctly on the platform, reduce the weight, and do not lower the sled past the point where your thighs are parallel.